Salty summer appetizers, tension in danger!

Italian hard cheeses and blue cheeses are the saltiest

What are the saltiest cheeses in Europe? Grated Italian cheeses! (Parmesan and the like...) "That's what makes them so delicious in pasta or gratins," says Professor Girerd, "because salt is a flavor enhancer: the more a cheese contains, the tastier it seems." Blue cheeses are always saltier than others, because the salt penetrates the interior during ripening. For other cheeses, to know if it's a "salt trap," one indicator can be the rind: if it's salty to the touch, don't eat it. Conversely, a white, appetizing rind is edible, which considerably increases the salt intake. This is why, in the end, Camembert is saltier than Saint-Nectaire.

Sausage: 5% salt on average, often more

Cured meat products (often pork, but not exclusively) always contain significant amounts of salt. On average, "health authorities estimate that sausages contain 5% salt," notes the specialist. "The more artisanal the production, the higher the salt content. The further south you go in France or Europe, the saltier the preparations. Corsican cured meats, for example, are excellent... but extremely salty. At this level, consumption far exceeds official recommendations. This is yet another massive source of hidden salt."

Ham: the more traditional it is, the saltier it is!

Country ham is a cured meat that is very high in salt. In contrast, so-called "white" or "Paris" hams are significantly less salty. Their average salt content is around 1.5g per 100g, two to three times less than that of dry-cured hams.

Since the 2020s, regulations have required manufacturers to reduce the amount of salt in cooked charcuterie. As a result, cooked hams often display labels like "-25% salt" or "-30% salt." "There's still some salt, but in moderate amounts," says Xavier Girerd. "One or two slices of cooked ham (pork or poultry) provide little salt. This product may therefore be preferred if you're concerned about blood pressure."

Lowering salt is good, increasing potassium is even better.

Potassium is an essential micronutrient that helps balance blood pressure. Recommended intakes are 3.5g per day for men and 2.5g for women (WHO).

Avocado is the fresh food richest in potassium, ahead of bananas, with a moderate calorie intake. Fruits, as a whole, also contain significant amounts. Once dried, their content increases because the potassium is concentrated: dried apricots, in particular, are among the best sources. The most well-known fruit for providing potassium is the banana, but the champion is actually the dried apricot, with nearly 1 g of potassium per 100 g of fruit compared to 0.5 g.

Tomatoes are another summer option. Their flesh is naturally rich in potassium, whether eaten raw, cooked, or as a sauce. Beware of processed tomato sauces: their taste often masks a high salt content.

Pumpkin seeds, sunflower seeds, peanuts, and cashews are naturally rich in potassium. A handful a day is enough to reap the benefits. It's best to choose unsalted snacks, as commercial snacks contain significant amounts of added salt.

Accuracy. Multiply the sodium figure by 2.5 to find the salt equivalent of a food.

To find out more: HTA Foundation

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